170322 Wednesday

Day 3
WOD 170322

warm-up – Coach’s Choice

A. EMOM 10:00
evens – 10 deficit reverse lunges, total reps, alt legs
odds – 10 db curl & press, total reps, alt arms
B. EMOM 5:00
choose a double under option… 20, 30, 40 or 50 double unders
OR
30sec of bjsd @ 20”
rest to 20:00 on timer, then C
C. 3 sets @ 90% effort… capped @ 10:00
25 pull-ups – OR – 10 muscle-ups
30 pistols – OR – 50 air squats
D. post WOD body maintenance